Wednesday, July 13, 2011

Back to Basics (Hajime no Ippo)

For Ippo's next fight against Karasawa he decides to put a hold on the Dempsey Roll and "start over" by building the basics and pushing his training even further (as always). Ippo's goal is to build a body strong enough to handle an evolved Dempsey Roll and so he just focuses on the basics. And, for the record, I include some things even though they are not always shown, just because they are likely to be included in basic training.

Back to Basics


  • 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 Seconds and the End of Each Sprint)
  • Weaving Practice- 5 x 1 Minute Rounds
  • Shadowboxing- 3 x 3 Minute Rounds
4-6 Hours Later
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
--10 Rounds OR
  • MAX One Arm Push-ups (Each Side)
  • MAX Decline Sit-ups
  • MAX Jumping Hindu Squats
--5 Rounds, then
  • 10 x 800 Meter Sprints (Goal: < 3 Minutes/Sprint)
  • 5 x 100 Meter Hill Pushing
  • 2 Mile Run w/Tire(s)
  • 3 x 3 Minute Rounds Heavy Bagwork
  • 3 x 3 Minute Rounds Mittwork
  • 3 x 3 Minute Rounds Shadowboxing
  • 3 x 3 Minute Rounds Mittwork
  • Neck Bridging- 3 Minutes
  • Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
  • Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together
  • If you weren't aware that this stuff is getting really, really hard-- this should remind you. Lots of reps, lots of rounds, lots of running and sprints. Of course, if you've been training with Ippo up to this point, you might be ready for it. Then again...
  • Hill Pushing can be done with a wheelbarrow, a person (or two) in a shopping cart, or even a small vehicle. Obviously the steeper the hill the harder it will be, so please be careful.
  • Start with 1 tire on the 2 mile run and then add as you need to.
  • For Horizontal Sledgehammering, you wanna make sure that you have a good base and enough room to turn into the strike. Make sure you hit squarely so it doesn't bounce off and hurt you. I would recommend just hitting a standing tree rather than burying logs in a hillside... because you'll probably get in trouble, too.
That's all for today! Until next time, good luck and train hard!

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